The Evolution Journey Weekly Words: Big Rock #2 - Movement

Today I'm continuing my series about building foundational habits for better health. To quickly recap, there are 5 key areas that underpin good health - sleep, nutrition, water, movement and stress management. Nailing these daily habits will help you live a healthier life.

We don't need to move any more!

Unless you've been living under a rock for the past century, you'll be well aware that movement and exercise are good for your health. Both our physical and mental health benefit from movement.

Our environment used to nudge us into behaviours that were about movement. We used to do little bursts of low to moderate intensity throughout the day such as running to the phone, posting a letter, walking to the shop or work. But over the past half a century our lives have become much more sedentary and we also now spend 90% of our daytimes indoors. We sit in the car and drive to work (or work from home), we sit at our desks to eat lunch, we attend meetings via Zoom, we get our food delivered to the front door. If we don't make ourselves move intentionally, we really don't have any need to. We have made life very easy to access from a little digital device in the palm of our hand.

This sedentary lifestyle has many physical impacts on the body. As we sit more, we lock our hips and ankles. As we sit at our desks and on our phones, we develop a c-shaped spine as we slump forward and our head position moves further forward from it's base of support. Not only is this not a great look, it can also cause back and knee pain!

From a brain health perspective, a lack of movement can make us feel exhausted, sluggish and stressed out. I certainly know that I don't feel great if I've spent a day staring at my laptop!

Our bodies and brains need movement

Moving our bodies acts as a stress buster as it helps reduce cortisol (the stress hormone) levels. When we exercise even at low to moderate intensities, the brain releases endorphins and other feel good chemicals such as serotonin and dopamine. (These are also released when we eat chocolate!). Movement also makes us more alert, improves cognitive function and strengthens our circadian rhythms (our body clocks). Every time we get a little stressor, the short burst of movement buffers the effects of stress away. So if we move less, more stress builds up and too much stress can ultimately lead to inflammation, a compromised immune system and ill health.

I received a great 'light bulb' moment message from a client the other day. She realised just how much of a positive impact exercise has on her mood. When she goes to the gym she forgets all of her worries and she leaves feeling accomplished, happy and calm. I get the similar feeling when I train. (And those close to me will tell you that I'm pretty grumpy when I don't!)

Don't forget to K.I.S.S. (keep it super simple)

Increasing daily movement doesn't need to be over-complicated and it doesn't have to involve going to the gym (although as you know I'm a great advocate of strength training, kettlebell sport and burpees!). In fact, if you keep movement simple and do something that you enjoy, you're far more likely to make it a habit. Start out by keeping things nice and simple!

Here are my six top tips to get you moving every day:

1. Get outside into the fresh air (not matter what the weather!) for a brisk walk every day. This will not only improve your mood, it will also help you sleep better as it helps regulate your circadian rhythm (body clock). Plus it's free!

2. If you have a sedentary job, try to incorporate regular movement into your day. Get up from your desk for 5 minutes every hour, take the stairs not the lift and eat your lunch away from your desk - ideally outside.

3. If budget allows, try a standing desk at work (I have clients who have switched to this and saw a noticeable improvement in posture and mood).

4. Incorporate strength training a couple of times a week if possible. You don't need to have access to the gym. Bodyweight exercises such as squat, lunges and push-ups are a great starting point. Since lockdown, there is also now a huge 'home gym' equipment market if your budget allows.

5. Start out with small changes as this is what leads to big results over time. Add in small bursts of exercise intermittently throughout the day. For example try a 5 minute walk around the block three times a day. As your brain and body feel the benefit you'll naturally find yourself making the time to walk for longer.

6. Set reminders and block out time in your diary for exercise just as you would an important meeting or event.

I heard this and loved it....

"You only get old when you stop walking. You don't stop walking because you're old!"

Two questions for you:

1. What is one small thing you can start doing today to increase your daily movement?

2. What is one small thing you can stop doing today to increase your daily movement?

Until next week!

Charlotte

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